Use your biceps to lift the dumbbells until they are at shoulder height, squeeze your bicep at the top of the movement

Lower back down and repeat.

Tip: The bicep squeeze is all-important because it engages the muscle you’re wanting to build. There’s also a temptation to leave the curl at the top of the movement so you can have a little rest. Don’t do it.

5. Triceps Extension

Stand tall, knees soft and feet shoulder width apart. Hold a dumbbell with both hands on each end or two smaller dumbbells in either hand directly above your head.